Fitness coach Mukul Nagpaul alerts you to the major workout mistakes that may be killing your results. 

#1 Not using a training log or a tracker
None of us can remember the specifics of a workout, like distance, time, weight, tempo, and repetitions. But it’s a mistake to avoid maintaining a workout record, so figure out how to do this. Have your trainer log your workout, or download some Apps like Fit notes gym workout log, Endomondo, and so on.  This is the best way to measure progress.

#2 Exercising without a goal
You want to be FIT? This is easier said than done, unless you set your goal and remind yourself of it when you want to quit. Figure out what it takes to stay on track, and put this in place by breaking your goal into tangible targets.

#3 Programme hopping
Switching programmes perennially is not going to help you achieve your goals. Avoid this temptation, by sticking out one programme.  Begin by finding a routine that fits well with your personality and schedule, and stay with it.

#4 Blindly following the pack
There are always plenty of fads and workout trends, and falling for them is another of the workout mistakes that lead to failure. Instead of following the herd mentality, choose a workout that’s tried and tested scientifically.

#5 Ignoring progressive overload
Progressive overload refers to increasing the difficultly level of your workout, over time. Without this tactic, you won’t get the results you want. So build up the burn. If you walk a certain distance, jog some part of it. If you lift weights, increase the load slowly.

#6 Resting too much (or too little)
Ignoring rest periods between workout will limit your results. So take a break. But make sure your breaks don’t get longer than your exercise sessions.

#7 Spending too much time on a single session
Get in. Work hard. Get out. Rest. Do it again. More is not better. Extending your workout time beyond a certain limit won’t get you any extra results.

#8 Not using a spotter
Don’t feel that using a spotter demonstrates a lack of confidence.  Having a professional keep an eye on you can help you build confidence and motivate you to push yourself.

# 9 Sacrificing technique for weight
Sacrificing proper technique in order to lift heavier weights, will hinder your progress. Instead, go for a steady buildup of weights, by lifting safely and recruiting your muscles. Never, ever ignore your posture or compromise your safety.

#1o Focusing on your strengths
One of the most common workout mistakes is to resist the parts you are uncomfortable with. Avoid the temptation to stick to the easy parts, and push yourself to embrace the tougher stuff. Otherwise, you won’t progress.

#11 Not giving cardio the respect it deserves
In my opinion, cardio is both the most important and most ignored variable of training.  So don’t make the mistake of skipping it.  Do your heart justice instead, by allotting regular time to cardio, during each workout.

# 12 Missing out on nutrition
You may falsely believe that exercise is all you need, to change your body.  But this isn’t true. Unless you complement your workout with healthy eating habits, you won’t get results.

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